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Nuts are a great source of healthy fats, antioxidants, fiber, vitamins and minerals. But some people aren¡¯t quite sure how to incorporate them into their diet. They ask me things like:  

• What¡¯s the healthiest type of nut to eat? 
• How many nuts can I have? 
• Which type of nuts should I buy? 

Sometimes, the answers depend on your situation. But keep reading to find out the general guidelines we use for these nutritional powerhouses. 

What¡¯s the healthiest type of nut?

Different nuts contain different amounts of various nutrients, so no one nut is healthier than another.  

Walnuts, for instance, contain omega-3 fatty acids, which help reduce inflammation. Pistachios, on the other hand, are a good source of Vitamin E, which is an antioxidant.  

That¡¯s why it¡¯s best to consume a wide variety of nuts, like the mixed blends you find at the supermarket. These will give you the most benefit. 

What makes up a single serving of nuts?

One ounce, or a small handful, is typically considered a single serving of whole nuts. But depending on the size of each nut, that could mean anything from only one or two Brazil nuts to almost 50 pistachios. So, pay attention to the descriptions on the package to make sure you¡¯re not overdoing it.  

Here is a rough serving size guide to some of the most popular nuts: 

• Brazil nuts: 1 or 2 
• Macadamia nuts: 10-12 
• Walnuts: 14 halves 
• Pecans: 15-19 halves 
• Cashews: 16-18 
• Hazelnuts: 21 
• Almonds: 23 
• Peanuts: 28 
• Pistachios: 49 

Aren¡¯t peanuts considered something other than nuts?

Yes. Peanuts are technically legumes because they produce seeds in pods and are a part of the bean family. But almonds are also classified as something else (drupes) because of the way they grow.  

They all share many of the same characteristics as tree nuts, though. And most people think of them that way. Plus, they¡¯re a dietary staple here in the United States. So, for the purposes of this conversation, we¡¯re calling them all nuts. 

Which type of nuts should I buy: raw or roasted, salted or unsalted?

We typically encourage our patients to start with raw and unsalted first. That¡¯s because a lot of them have hypertension or are on salt-restricted diets. 

Raw nuts are also usually a little lower in fat because some companies add oil to the nuts during the roasting process to prevent scorching and improve flavor. 

Can I count nuts as my daily protein source? If so, does that mean I can have more?

Nuts can count toward your daily protein totals, but you¡¯ll need to keep an eye on fats. Nuts tend to be higher in fat than other protein sources. That can become an issue if you¡¯re trying to stay under a certain calorie count per day. You don¡¯t want more than about 20% to 35% of your total daily calorie intake to come from fat. 

Also, peanuts are not considered a complete protein, so you¡¯ll need to find another source to fulfill your daily requirements.  

What about nut butters? Are they better or worse than whole nuts?

It doesn¡¯t matter, nutrition-wise, when it comes to fat and protein. But many nut butters also contain added sugar, so that¡¯s something to watch out for. 

People who have dentures or just find it really painful to chew sometimes find more broken-down versions of food ¡ª such as nut butters ¡ª a better option. But keep in mind that a single serving of nut butter is only about 2 tablespoons. 

How can I work more nuts into my diet?

• Top your oatmeal, yogurt, or salad with chopped nuts. 
• Snack on raw or dry-roasted nuts instead of more processed options. 
• Blend nuts or nut butters into your fruit or green smoothies. 
• Mix nut butters into sauces, dressings or spreads. 
• Make a homemade trail mix containing nuts, seeds, and dried fruits. 

Are there any alternatives if I¡¯m allergic to nuts?

Absolutely. Seeds. Most people don¡¯t even think about seeds. But people who are allergic to nuts often have no problem with seeds. Just a few of the seed varieties available include:  

• Chia  
• Flax  
• Hemp  
• Pumpkin  
• Sesame 
• Sunflower  

There¡¯s even a type of ¡°nut butter¡± made from sunflower seeds, which many people with nut allergies can tolerate. 

Starla Garcia is a senior clinical dietitian at MD Anderson. 

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